Sunday, 24 November 2019

RideGuide

30KM & 50KM Rides

PLEASE NOTE: If you feel unwell prior to starting or during the ride, it is advisable to withdraw from the event

TOP TIPS FOR HAVING A SUCCESSFUL RIDE

Before the day – have your bike serviced, or:

▪ Clean your bike. ▪ Check your tyres to ensure they are pumped, and the tread is not worn. ▪ Lubricate your chain. A light or Teflon based oil is recommended as it collects less dirt and grime. ▪ Take the bike for a quick ride - listen for noise. Be aware of the noises that your bike is making.

Unusual noises are generally a good warning sign that your bike is not running exactly as it should. ▪ Check your brakes.

On the day

▪ Make sure you check your tyres before you leave home. ▪ Basic bike maintenance will be available at the start line and along the course, thanks to the

fantastic staff from The Local Spokesman and About Bike Hire. Health and nutrition

▪ Drinking o Hydration is crucial and the best way to tackle this is to consume plenty of water during the

ride. Even on a cool day, your body will require the replacement of fluids lost during the ride. This may be supplemented with a sports drink.

o There is a water station located along the route at City Beach. Please refer to the course map for more information.

o It is advisable that you bring two bottles of water with you.

▪ Eating o Consume the normal expectation of food that your body has been accustomed to for the

chosen distance you have nominated. You should have a meal at least 90 mins before the start time of your ride and then consume small quantities of food for the rest of the journey. Riders doing the 30km distance generally do not need much to consume for the short distance – however, having a proper meal before the distance is the key. For 50km riders once again a proper meal at least 90 mins before the ride is recommended and with the slightly longer distance employed, having some food along the ride is also important. The choice of less processed food is always best for any cycling-based event.

Your Ride

▪ It is NOT recommended that you start the ride off with a sprint or over-exert yourself, as it will affect your glycogen and muscle fibres. Instead build yourself up gradually and achieve a pace which is the normal tempo for your chosen distance. Smart cyclists undertake interval-based type riding when they do distances where there are short efforts and longer recoveries by way of intensity and pace. In this way when you approach the end of the journey you will continue to feel strong and steady, which is what you want to cross the finish line.

REGISTRATION

If you have not picked up your bib from MSWA prior to event day, it will be available for collection at the start line before your ride. The ‘Bib Collection’ desk will be open from 5:45am. Please attach your bib to the front of your shirt using the safety pins provided. Ensure that you write your emergency contact details and medical conditions/allergies on the back of the bib as well. Your bib is your identification ticket into the event and you are required to wear it for the duration of the ride.

30KM RIDE If you’re riding the 30km course your bib colour will be PINK, which is the same as the coloured directional signage you will be following on the course.

GPX/TCX Files Please download the GPX and TCX files for the 30km Ride. These will give you an extremely comprehensive understanding of the route;

▪ 30km GPX file ▪ 30km TCX file

RIDE WITH GPS You can also access the Ride with GPS link for the 30km Ride here.

*Example 30km Ride bib

*Example

10km Family

*Example 30km signage

50KM RIDE If you’re riding the 50km course your bib colour will be RED, which is the same as the coloured directional signage you will be following on the course.

GPX/TCX Files Please download the GPX and TCX files for the 50km Ride. These will give you an extremely comprehensive understanding of the route;

▪ 50km GPX file ▪ 50km TCX file

RIDE WITH GPS You can also access the Ride with GPS link for the 50km Ride here

*Example 50km Ride bib

*Example

10km Family

*Example 50km signage

COURSE MAPS You can also download a copy here

ROAD RULE AWARENESS

The MSWA Ocean Ride takes place on public roads that are open to general traffic. It is a SHARED ROAD RIDE. Traffic management systems are in place along the course and these include traffic management personnel and road marshal volunteers at intersections and roundabouts, lane closures, signage and reduced speed limits. Ride within the law - Standard road rules that apply to motorists also apply to cyclists. Police will be on the road and will fine those who:

▪ do not wear a helmet;

▪ disobey traffic lights at intersections and do not stop at pedestrian crossings;

▪ fail to keep left;

▪ ride more than two abreast;

▪ ride in a dangerous manner; and

▪ use a mobile phone whilst riding.

▪ You must stop at all traffic lights, even if the road has been coned and there are

lane closures.

Staying Safe For your safety and the safety of other cyclists, volunteers, and the general public please follow the tips below:

▪ always wear your helmet when cycling; MSWA endorses the use of Australian

compliance helmets for this event;

▪ no musical devices/smartphones or earphones allowed;

▪ abide by the road rules and obey directions from Police, traffic marshals and event

staff;

▪ always ride with the traffic, on the left of the road;

▪ use hand signals if turning left or right or stopping;

▪ only pass to the right of another rider and call out ‘passing‘ when doing so;

▪ riders should be aware of “dooring” - when passing parked cars be cautious in case

they suddenly open their door right in your path.

▪ it is your responsibility to follow the sign posted course; and

▪ keep a look out for marshals holding signs to alert you to hazardous areas ahead.

The Police will be in attendance. Any cyclist found to be riding outside the road rules may be subject to penalties under the traffic road rules.

TRAFFIC MANAGEMENT AND MARSHALLING

Traffic management systems are in place all the way along the course and there will be lane closures in/around the start line at the Esplanade Reserve, Fremantle. Taborda Traffic Management will be assisting you on the day with signage, road management, and personnel, who will control traffic at various points along the route. There will be volunteer road marshals positioned throughout the course, including at major roundabouts and intersections. All volunteers and staff working will be clearly identifiable in MSWA branded high-visibility vests. Please note that our volunteer road marshals do not have the authority to stop traffic; they are there for your safety and for the safety of other road users. It is your responsibility to know the course. The below intersections are extremely high traffic areas, and we ask that all riders exercise EXTREME caution in these areas and:

▪ Obey ALL traffic signs and signals;

▪ Obey and abide by ALL road traffic rules.

West Coast Highway and Hale Road West Coast Highway and Scarborough Beach Road

START LINE – Esplanade Reserve, Fremantle ▪ The 30km & 50km Rides will start from the Esplanade Reserve, Fremantle at 6:55am. ▪ All 30km & 50km Riders need to be at the start line by 6.50am for a compulsory

briefing. ▪ Please arrive 20-30 minutes early to allow time to collect your bib ▪ Riders will be departing in waves. Prior to the start, position yourself within the

section that corresponds to the time you think it will take you to complete the ride:

o Under 1.5 hours o 1.5 – 2 hours o 2 – 2.5 hours o 2.5 – 3 hours o 3 – 3.5 hours o 3.5 – 4 hours

▪ Gary from Roaming Barista will be onsite from 5:45am should you wish to purchase a

coffee before your ride. Carriage Coffee Shop on the Esplanade Reserve will also be open, for coffee and pre-event snacks.

▪ Basic bike maintenance will also be available at the start line thanks to the fantastic staff from The Local Spokesman and About Bike Hire. They will have limited spare parts available for purchase on the day, and it will be CASH ONLY.

START LINE

▪ The start will be a controlled one behind a Perth Integrated Health Bayswater Mazda Safety Vehicle (see image below) for the journey through Fremantle to Port Beach Road. All riders must remain behind the Safety Vehicle until they are waved forward by the driver.

▪ At all times, riders must:

o Be behind the lead vehicle – no rider is permitted to overtake the Safety Vehicle until they are waved forward by the driver

o Obey and respect all traffic rules throughout the ride. o Follow the direction of traffic management personnel and volunteer road

marshals along the course. o Know the course – consult the maps prior to the event day.

▪ A vehicle will follow behind the last rider and will be available to assist with

mechanical or other issues as necessary.

▪ PLEASE REMEMBER THAT THE MSWA OCEAN RIDE IS NOT A RACE.

MEDICAL If a rider is in critical condition or if an ambulance is required, please call 000. St John Ambulance personnel will be situated at various locations along the course and will also have a team roaming along the course following behind riders.

PARTICIPANT RULES & CONDITIONS

▪ You must be 12 years or over to participate in these rides. Any riders between the ages of 12-17 are the responsibility of their guardian and are expected to remain with them throughout the duration of the ride.

▪ Riders must be able to maintain a speed of 20km/h for the duration of the ride.

▪ 30km riders must arrive at the finish line in Hillarys by 11am.

▪ 50km riders must reach the check point at Whitfords Nodes by 9.30am in order to continue on to the last 20km of the course. This means you will need to ride an average speed of 17.5km per hour from Fremantle to Hillarys. If you have not reached the check point by the required time, you will be asked to turn into Whitfords Nodes and will not be able to continue on for the extra 20km.

▪ To ensure safety and prevention of accidents – the Safety Vehicle will NOT be permitted to

travel more than 25km/h through the City of Fremantle to the corner of Tydeman Road and Port Beach Road.

▪ Riders are required to keep a minimum distance of around 100 metres from the Safety Pace

Vehicle up front. Participants that ride past the Safety Pace Vehicle will be removed from the course.

▪ Once outside of Fremantle – the Safety Vehicle will travel at speeds dependent on the road

traffic rules or slower when safety mandates to ensure that this remains a community event.

▪ The Safety Pace Vehicle is in communication with the Event Organisers who are in turn communicating with traffic management, Main Roads and Police – and, they may at times be required to slow down the field for safety reasons. The field will thus be ‘neutralised’ and riders will be asked to ride slow until the OK is given for the speed to increase.

▪ The Safety Vehicle will travel up front with the first riders from the start to the finish at

Whitfords Nodes, Hillarys. The Safety Vehicle will enter through the end gantry in front of the teams.

▪ Participants are to follow the directional signs and marshalling throughout the route. Traffic

signals are being timed in some locations to minimise stops along the way – however, riders are to remember that the route is, for many parts, an open circuit. As such ALL riders MUST adhere and follow the normal WA Road Rules and Regulations.

▪ We encourage high visibility and as such the use of front and rear lights throughout the

route is highly desirable. Please DO NOT place your lights on strobe phase but on continuous phase so you will not distract other bike riders behind you.

TRANSPORT

PARKING IN FREMANTLE Our friends at Wilson Parking are offering all MSWA Ocean Ride participants a special discounted rate of $5.50 (plus booking fee) for event day parking at the Cantonment Street car-park (corner of Cantonment and Queen Streets, Fremantle).

Download the epark app and pay and go with your phone. epark is available to download on the App Store or Google Play.

1) When you arrive at the carpark, open up

your app

2) Select the Cantonment Street car park

3) Use code FREO19 to apply your discount

4) Then you simply hit START YOUR

PARKING to commence

5) Enjoy your Ride!

6) When you return and are ready to leave,

click STOP YOUR PARKING

T&C’s: The above offer is valid on 24/11/2019 only. Entry must be between 4am – 9am and is valid for 10 hours. It is available for one entry and exit. Pricing, products and availability may vary without notice. Casual parking rates apply if conditions are not met. Please Note: Do NOT park in residential areas of Fremantle and take particular note of all parking signs in the area. Local Rangers may be issuing fines.

TO THE START - TRAINS MSWA have partnered with Transperth for the 2019 MSWA Ocean Ride. This means that additional train services will operate on the Joondalup, Mandurah, Midland and Fremantle lines to get you to the start-line in Fremantle easily and on time for your ride! All participants are entitled to free travel on these extra morning services, as well as all train and bus services on the way home from the event, until 3pm. Simply bring your registration confirmation receipt along with you or wear your ride bib. All finalised train departure and arrival times for the morning of Sunday, 24 November are now available on the Transperth website here. Timings are also below for easy reference: Joondalup Line: Greenwood to Fremantle

Train 1 Train 2

Greenwood Station departing 5.05am 5.29am

Stirling Station departing 5.14am 5.38am

Perth Station departing 5.26am 5:50am

Fremantle arriving 5.46am 6.10am

Both trains will operate from Greenwood Station EXPRESS to Stirling Station, EXPRESS to Perth then EXPRESS to Fremantle Station. Mandurah Line: Cockburn to Fremantle

Train 3

Cockburn Station departing 5.15am

Bull Creek Station departing 5.23am

Elizabeth Quay Station departing 5.33am

Fremantle Station arriving 5:58am

This train will operate from Cockburn Station EXPRESS to Bull Creek Station, EXPRESS to Elizabeth Quay Station then EXPRESS to Fremantle Station. Midland Line: Midland to Perth

Train 4

Midland Station departing 5:10am

Bassendean Station departing 5:18am

Perth Station arriving 5:28am

This train operates from Midland Station EXPRESS to Bassendean Station, EXPRESS to Perth Station, then forms Train #5 Perth to Fremantle (as below)

Fremantle Line: Perth to Fremantle

Train 5

Perth Station departing 5.31am

Claremont Station departing 5:44am

Fremantle Station arriving 5:53am

This train operations from Perth Station EXPRESS to Claremont Station, EXPRESS to Fremantle. Train services from Perth Station will depart from Platform 7.

TRAINS - AFTER YOU FINISH MSWA has organised complimentary transport for all participants (and their bikes) from ‘The City of Joondalup Event Village’ at Whitfords Nodes, Hillarys across to Greenwood Station.

Shuttle buses and bike trailers will be available to safely transport you (and your bike!) The buses and trailers can accommodate 12 people, along with 12 bikes, at the one time. As such, we will appreciate your patience and understanding if there are queues for the services.

Alternatively, if you're looking to ride a few extra kilometres, it's only a short 6km ride from Whitfords Nodes, Hillarys across to Greenwood Station.

When departing Whitfords Nodes, please leave via the dual use path on the ocean side of the park, either south to Hillarys Marina or north towards Mullaloo. PLEASE DO NOT EXIT VIA THE ROAD INTO WHITFORDS NODES AS THIS IS WHERE THE REMAINING 30KM, 50KM, 70KM, 100KM & 120KM PARTICIPANTS WHO ARE FINISHING THE RIDE WILL BE ENTERING FROM.

PARKING AT HILLARYS If your friends and family will be joining you at the finish-line, please let them know that the Whitfords Nodes car park has restricted and controlled parking. However, overflow parking is available nearby at Hillarys Marina (see map below). Please ensure that you don’t park in restricted areas as there will be rangers patrolling the area.

PARKING

OVERFLOW PARKING

WATER STATIONS There is a water station along the course located along Challenger Parade in City Beach, should you require a water refill. The water station is marked on the below map with a blue rectangle.

WEATHER The long-range weather forecast is in and it’s looking like a sunny and warm day for the 2019 MSWA Ocean Ride. Please ensure you stay hydrated, and wear plenty of sunscreen (SLIP, SLOP, SLAP!)

Temperature: 16°C – 27°C

Description: Sunny and warm!

BIB COLLECTION All ride bibs will be available for pre-event collection from MSWA (154 Abernethy Road, Belmont) on the below day/times:

▪ Friday, 22 November; 10am - 2pm

And from the Esplanade Reserve, Fremantle on the below day/times:

▪ Saturday, 23 November; 3pm - 5pm

If you're in a team, you're welcome to nominate one person to pick up bibs for all team

members. However, if you have quite a large team, please let us know in advance by emailing events@mswa.org.au That way, we can have all of the bibs ready for you when you arrive. Not able to make it to one of the above collection days? That's ok! Your bib will be available for collection at the start line in Fremantle on the morning of the event.

CYCLE JERSEYS Cycle jerseys will also be available for collection, during the above listed days/times. That means, you can pop in and collect your bib and cycle jersey at the same time! However, again, if you can’t make it out before event day, your jersey will also be waiting for you at the start line – just visit the Merchandise and Donations marquee and speak to one of our friendly volunteers. Alternatively, if you paid the $5 postage fee, your jersey has now been posted out to your nominated address and should be with you shortly! *Please note: if you ordered your jersey after Thursday, 17 October, it will only be available post-event.

DONATIONS If you’ve been collecting cash donations from family, friends and colleagues, you’re more than welcome to bring them with you on event day. Just visit the Merchandise and Donations marquee at the start line, or the MSWA Marquee at the finish line to hand your cash donations over to an MSWA staff member or volunteer. They’ll be able to issue you with receipt/s and will also make sure that the funds are added to your online fundraising page.

CITY OF JOONDALUP EVENT VILLAGE The finish line for the event is transformed into our ‘City of Joondalup Event Village’. With a carnival-like atmosphere, the village will feature various exhibitors, food and beverage vendors, children’s activities and fantastic live entertainment. Why not have your family and friends come and cheer you on, enjoy a bite to eat, and stay for the live music and presentations! Food and beverage vendors include:

▪ Espresso to Go ▪ Bee Delighted Café ▪ Roaming Barista ▪ MJ’Z Ice Cream ▪ More Than Just a Coffee Van ▪ Avoka ▪ Boost Mobeel ▪ Churro Central

We will also have a range of exhibitors, including;

▪ Bicycles for Humanity ▪ P.A. Sports and Leisure ▪ Champs Sports ▪ WA Pro-Modified Racing

▪ St John Ambulance

▪ City of Joondalup

Kayla Jaye Duo will be entertaining you, performing a variety of the latest, hottest tracks and an elite selection of all-time greatest hits. These talented two are multi instrumentalists with amazing vocals and a unique sound. There will also be plenty more going on, including;

▪ Complimentary massages for all participants thanks to the teams at Perth Integrated Health and Ellenbrook Essential Therapies!

▪ Our friends from The Entertainment Bank will provide plenty of children’s activities such as face painting, a bouncy castle and an ‘Imagination Playground’.

▪ Balloon artist Aaron Smyth, one of the leading balloon twisters in the Southern Hemisphere, will be creating some amazing balloon animals.

▪ There will also be a sneak peek of MSWA’s brand new SensAtion Gallery!

PRIZE CATEGORIES

We would like to thank you for your fundraising efforts for the 2019 MSWA Ocean Ride – Powered by Retravision! By raising funds, you are helping MSWA to continue to support the thousands of people living with all neurological conditions in Western Australia. Please stick around on the day to hear the prize winner announcements for 2019.*

▪ Highest Fundraising Individual (not linked to a team)

▪ 1st Place – Highest Fundraising Team

▪ 2nd Place – Highest Fundraising Team

▪ 3rd Place – Highest Fundraising Team

There will also be a range of spot prizes awarded, including Best Dressed and Most Enthusiastic! *Please note: Winners are announced on the day and are based on the fundraising totals as at Sunday, 24 November.

SPECIAL OFFERS

Hougoumont Hotel 15 Bannister Street, Fremantle The MSWA Ocean Ride - Powered by RetraVison, has an early start for the majority of our riders on the Sunday morning. To help you with this early start, our friends at The Hougoumont Hotel in Fremantle have very kindly offered a reduced rate of $219 on Saturday, 23 November for 2019 MSWA Ocean Ride participants in their Cabin Rooms. This includes a late check out of 11am to give you time to get back after your Ride. The Hougoumont is a unique hotel, purpose-built using innovative sea container construction. It is only a five-minute walk from the start line at the Esplanade Reserve, Fremantle - that little bit of extra sleep could do wonders for your ride! But you'll need to get in quick, as this boutique hotel has a limited number of rooms to offer. To find out more, or to book your stay, please email Marco at manager@hougoumonthotel.com

About Bike Hire Our friends at About Bike Hire have a great range of bikes available to hire and are offering all MSWA Ocean Ride participants a 25% discount. To book, please call About Bike Hire on (08) 9221 2665 or email info@aboutbikehire.com.au – just remember to mention that you’re an MSWA Ocean Ride participant! *Please note, bike hire must be booked in advance and will not be available on

event day.

GRILL’D Our friends at Grill’d Hillarys have a special offer for all 2019 MSWA Ocean Ride participants. Just dine in for a burger after your ride, show your ride bib and you’ll receive a FREE drink!* *This offer is only valid on Sunday, 24 November 2019 and must be redeemed by showing your ride bib in store.

WITH THANKS TO OUR SPONSORS

SPONSORS

TRANSPORT PARTNERS

SUPPORTERS

EVENT PRODUCERS